3.

If we compare sprinters with long-distance runners, the body shape difference between the two kinds of people is very obvious.

There is only one case of muscle loss in the real sense, that is, muscle atrophy occurs only when you stay in bed for a long time or seriously lack exercise.

Slow contractile muscle fiber mainly relies on adenosine triphosphate produced by aerobic metabolism for energy supply, so it has strong oxidation ability.

  This is the only case of muscle loss   In short, don’t listen to the saying “running loses muscle”.

When scheduling training, it’s best to separate strength training from running.

Sprinters are muscular, while long-distance runners are thin.

running beanie

It is said in their circle that running too much will lose muscles.

For runners, proper strength training is very important.

Its purpose is not to make you a very muscular person, but to make you run faster, more stable and less vulnerable to injury.

After this process, the muscle will become stronger and developed.

Running just makes muscles more suitable for running.

   Does running really cause muscle loss? 1.

In addition, even if you really consume a certain amount of protein, that is, a certain amount of muscle, you can supplement protein and repair muscle through the diet after exercise.

It’s better to say “running changes muscle type” than “running loses muscle”.

They rarely go back to running.

Running is a long-term endurance exercise.

The proportion of protein consumed during running is not high.

Part source: running without injury  -.

2.

I believe many runners have heard the saying that “running will lose muscles”, so that many people dare not run more.

Don’t underestimate the muscle strength of marathoners.

  2.

The reason for mofala’s muscle strength is that human muscles are divided into fast muscles and slow muscles.

Bolt’s figure, mofala’s figure, they will take the figure of top marathoners such as beckler, Farah and kipchaug for example, because these people seem to have little muscle and strength.

Others say that one of the energy supplies of aerobic exercise is protein, and protein is the main component of muscle, so running will lose muscle.

Ten thousand steps back, even if the aerobic oxidation system needs to use protein, when our jogging time is less than 1 hour, because the energy supply proportion of protein in the aerobic oxidation system is not high, the protein consumed in jogging is not enough to decompose the muscle.

Generally, there are no simple fast muscles and slow muscles.

The above is probably the evidence source of “muscle loss caused by long-time running”.

Slow contractile muscle fiber has a slow response speed and small contractile force, but it lasts a long time and is not easy to fatigue.

Fast shrinking muscle fiber: fast shrinking muscle fiber is relatively thick, and fast shrinking muscle fiber mainly relies on ATP produced by anaerobic fermentation for energy supply.

If muscle strength, especially muscle endurance, is poor, it is easy to increase joint pressure and even cramp due to muscle fatigue in the second half of running.

They are afraid that once they run, they will “brush” their muscles: no! They would say that marathoners are so thin that they don’t have developed muscles.

They do some muscle endurance exercises with 12 ~ 16 repetitions, which is more in line with the needs of running endurance sports.

Finally, there are people who do strength training.

However, in human skeletal muscles, fast muscle movement units and slow muscle movement units are mixed with each other.

Wrong training movements can not only achieve the sports effect, but also lead to joint injury.

Marathoners are born with a high proportion of slow muscles and thin slow contractile muscle fibers.

It is well known that the main energy supply materials during exercise are sugar, fat and protein, but the proportion of protein energy supply is very small.

Of course, long-distance running requires strength, but this strength is not produced by large muscles, and their muscles are not strong.

Therefore, looking thin does not mean that their muscles are underdeveloped, but because the types of muscles are different, the muscles of marathoners are also very developed.

The movements must be standardized.

Slow contractile muscle fiber: slow contractile muscle fiber is thin.

Runners usually do not need to pursue heavy weight in strength training.

The thin slow muscle itself makes marathon athletes look thinner.

For mass runners, the following three points should be paid attention to in strength training: 1.

Only in long-term and high-intensity exercise will a small amount of protein be consumed.

Fast contractile muscle fiber has fast reaction speed and large contractile force, but the duration is short and easy to fatigue.

  What kind of strength training do runners need   Runners should strengthen strength training, because lack of strength is one of the main reasons for runners’ pain.

Although marathoners look thin, their muscle and strength levels are still more developed than ordinary people; But once they run, they seem to be full of strength.

If today is running, don’t do strength training today; If you have a strength training session scheduled today, stop running today.